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Comrades training - August 2015





Training for the 2016 Comrades Marathon

The year's training at a glance

August is a time to look at all the training ahead of you in order to be ready for next year's Comrades Marathon. This month we look at the whole year's training "at a glance".

This will enable you to plan your year accordingly.  You can see what distances will be required of you each and every step of the way.  You will also be able to see when you will be running the longer races, and allow you sufficient time to enter the races and book accommodation where required.

As we go through the year, the distances and races will be based on the actual races on offer this year in the Gauteng region.  If you live elsewhere in the country, simply try and match the distances suggested in these articles as you go along.

The mileage given is an approximation of what is necessary to be adequately prepared for Comrades and is dependent on what races are on offer in any particular year.  The actual mileage will vary from year to year and so use the information below as a guideline only.

But first let's look at this month's training in more detail:

August 2015 training:

The Novice runner:

During July you ran a weekly distance of of around 16 km, with the furthest run being 8 km.  This month you will be running you first official race, a 10 km race.  For those of you up in Gauteng, I would suggest running the  Old Edwardian 10 km run on the public holiday 10 August.

Following on from that, the novice will run one further 10 km race, the Wanderers 10 km on Sunday 30 August.

Total weekly mileage: 16 km, 18 km, 16 km, 18 km

Total Monthly mileage: 70 km

Road race distances to be achieved: 2x10 km

There are actually six 10 km races in the Gauteng region in August this year (see Table  below), but I would suggest just choosing the two mentioned above.

Highlight of the month: To run two 10 km races.

Goals for novice runners - August 2015

1.  To run three to four times a week consistently
2.  To enjoy every run, and maintain a comfortable "jog" pace.
3.  To run two 10 km races.
 
 

Novice runner's daily training  - August 2015
Week ending: 9/8 16/8 23/8 30/8
Monday Rest 10 km Rest Rest
Tuesday 3 km Rest 3 km 3 km
Wednesday 5 km 3 km Rest Rest
Thursday Rest 5 km 5 km 5 km
Friday Rest Rest Rest Rest
Saturday 3 km Rest Rest Rest
Sunday 5 km 8 km 8 km 10 km
Race Old Eds Wanderers
Total 16 km 18 km 16 km 18 km

The Regular runner:

Goals for regular runners - August 2015:

1.  To run 3-4 times a week consistently
2.  To build up towards, and run a "return to running" half marathon.
3.  Start to introduce a little "off season" speed training into your programme for some variety.

Total weekly mileage: 28 km, 25 km, 25 km, 31 km

Total Monthly mileage: 142 km

Road race distances to be achieved: 3x10 km, and 1x 21 km

Once again, in the Gauteng region, there are lovely races on offer this month!  There are three half marathons to choose from, almost one every week., each with a 10 km alternative option.  As August is still part of the recovery phase after this year's Comrades, I would advise those of you who ran this year's Comrades Marathon to simply "tick over" nicely at around 25 - 30 km per week.

I would suggest running at least one of the Half marathons on offer, preferably leaving it till near the end of the month. Running the Wanderers Half Marathon is always a pleasant run from the Wanderers Club on 31 August, and I would suggest making this the half marathon to do.

Other than that, I would mix & match your weekly runs, coming out on around 25-30 km (see daily training below).

All in all there are six 10 km races to choose from in August this year. So choose three of them as your Sunday (or Saturday) long run.

Highlight of the month: The Wanderers Half marathon
 
 

Regular runner's daily training  - August 2015
Week ending: 9/8 16/8 23/8 30/8
Monday  Rest 10 km Rest Rest 
Tuesday 5 km Rest 5 km 5 km
Wednesday  Rest 5 km Rest Rest
Thursday  8 km Rest 5 km 5 km
Friday Rest Rest Rest Rest 
Saturday 5 km 5 km 5 km Rest
Sunday Rest 10 km 10 km 21 km
Race Wits Midrand Wanderers
Total 18 km  30 km  25 km 31 km

 

Here is a summery of all the races in the Gauteng region for August 2015:
 
 

Gauteng Race calendar for August 2015:
Race date Race KM Venue
Saturday 1 August 2015 ELB St. Vincent Colour run 7 km James & Ethel Gray Park
Sunday 9 August 2015 Totalsports Ladies' Race - Johannesburg 10 km & 5 km  Mary Fitzgerald Square
Monday 10 August 2015 Old Edwardian Half Marathon & 10 km Run/Walk 21.1 km &10 km Old Ed's Club
Tuesday 11 August 2015 Brooks Dark Run 8 km & 4 km - Series 4 8 km & 4 km Glenvista Counrty Club
Sunday 16 August 2015 Wits Half marathon and 10 km 21.1 km &10 km Wits Alumni Club
Saturday 22 August 2015 Clearwater Mall 10 km & 5 km 10 km & 5 km  Clearwater Mall 
Sunday 23 August 2015 Arthro Choice Midrand 21 km & 10 km Run/Walk 21.1 km &10 km Kyalami Equestrian Park 
Sunday 30 August 2015 Zoo Conservation Trot 10 km & 5 km Run/Walk 8 km & 4 km Johannesburg Zoo
Sunday 30 August 2015 Wanderers Half Marathon & 10 km Road Race/Walk 21.1 km & 10 km  Wanderers Club

 

Looking ahead to next month, here is the complete list of races in the Central Gauteng regions for September 2015:
 
 

Complete list of races in Gauteng for September 2015
Race date Race KM Venue
Saturday 5 September 2015 MTN Half Marathon 10 & 5 km 21.1, 10 & 5 MTN Innvoation Centre
Sunday 13 September 2015 Fred Morrison Half marathon & 10 km 21.1 & 10 Germiston Stadium 
Sunday 20 September 2015 Sasfin Gerald Fox Memorial Half Marathon, 10 km and fun run 21.1 & 10 Johannesburg Zoo 
Sunday 27 September 2015 Zoo Conservation Trot 10 km & 5 km Run/Walk 10 & 5
Sunday 27 September 2015 City2City Ultra Marathon, Half Marathon & 10 km 50, 21.1 &10 Gautrain Station, Centurion

I would suggest that the novices run the Fred Morrison 10 km as well as the Bonitas City to City 10 km.

The regular runner should run the 10 km option of the MTN Half Marathon, Gerald Fox half marathon and the Bonitas Ultra, as well as the Fred Morrison Half marathon.
 

And now, the novice's entire year's training at a glance:

As mentioned above, the "Comrades year"  starts with June being Month number 1.

Each month is divided into different categories.  These are:

1. The three main goals for the month
2. The total weekly mileage
3. The total monthly mileage
4. The road race distances to be accomplished
5. The highlight of the month.



Month 1.  June

Goals:
    1.  To put on your running shoes and go for your first run
    2.  To run around a flat, grassy field, for just 10-15 minutes each time.
    3.  Make a commitment to run regularly at least three times per week.

Total weekly mileage: 30 minutes (5 km), 40 minutes (6 km), 50 minutes (8 km), 8 km

Total Monthly mileage: 27 km

Road races:  None

Highlight of the month: To start training for next year's Comrades marathon



Month 2.  July

Goals:
    1.  To run three times a week consistently
    2.  To enjoy being out there "on the road"
    3.  To continue to build up towards your first "official" road race - a 10 km road race.

Total weekly mileage: 11 km, 13 km, 13 km, 16 km, 16 km

Total Monthly mileage: 59 km

Road race distances to be achieved: 1x10 km

Highlight of the month: Your first 10 km road race - the HFPA Old Ed's 10 km.



Month 3.  August

Goals:
    1. To maintain a steady mileage of 20 km per week.
    2. To complete your first ever 10 km  run.
    3. To enjoy each and every run, and to start believing that the 2015 Comrades marathon is a very real possibility.

Total weekly mileage: 16 km, 18 km, 16 km, 18 km

Total Monthly mileage: 68 km

Road race distances to be achieved: 2x10 km

Highlight of the month: To run two further 10 km races



Month 4.  September

Goals:
    1. To run two further 10 km races.
    2. To build up the weekly mileage of between 20 - 25 km per week.
    3. To stay injury free.

Total weekly mileage: 20 km, 20 km, 20 km, 22 km

Total Monthly mileage: 82 km

Road race distances to be achieved: 2x10 km

Highlight of the month: none



Month 5.  October

Goals:
    1. To your first 15 km race, injury free.
    2. To build up the weekly mileage of between 20 - 25 km per week.
    3. To stay injury free.

Total weekly mileage: 20 km, 20 km, 22 km, 25 km

Total Monthly mileage: 87 km

Road race distances to be achieved: 1x10 km, 1x15 km

Highlight of the month: To run your first 15 km race



Month 6.  November

Goals:
    1. To run a 21 km race, and then the RAC Tough One - 32 km !!
    2. To maintain a weekly mileage of about 30 km per week.
    3. To stay injury free.

Total weekly mileage: 32 km, 33 km, 30 km, 42 km

Total Monthly mileage: 137 km

Road race distances to be achieved: 1x10 km, 1x15 km, 1x21 km, 1x32 km

Highlight of the month: Spring's Strider's 32 km road race - the "tough one"



Month 7.  December

Goals:
    1. To maintain a steady 35 - 40 km per week
    2. To gear yourself up mentally for the high mileage season, come Jan 1 2015
    3. To enjoy your running, stay injury free, and not put on too much weight during the holidays

Total weekly mileage: 32 km, 41 km, 35 km, 40 km, 35 km

Total Monthly mileage: 183 km

Road race distances to be achieved: 1x21 km, 4x10 km

Highlight of the month: None



Month 8.  January

Goals:
    1. To increase the weekly mileage to 45 - 50 km per week
    2. To run at least 5 days a week, nice and easy.
    3. To have one long run a week of at least 15 km

Total weekly mileage: 45 km, 46 km, 48 km, 49 km

Total Monthly mileage: 188 km

Road race distances to be achieved: 2x21 km, 2x15 km

Highlight of the month: None



Month 9.  February

Goals:
    1. To maintain a steady 55 - 60 km per week
    2. To comfortably finish your first 32 km race for the year
    3. To mentally prepare yourself for your marathon qualifier next month

Total weekly mileage: 59 km, 60 km, 54 km, 59 km

Total Monthly mileage: 232 km

Road race distances to be achieved: 1x32 km, 2-3x21 km

Highlight of the month: To run another 32 km road race



Month 10.  March

Goals:
    1. to get that Comrades qualification under your belt
    2. to maintain a comfortable 55 - 65 km per week building up to the Ultra marathon in April
    3. to remain injury free and run comfortably within yourself

Total weekly mileage: 67 km, 58 km, 58 km, 56 km, 63 km

Total Monthly mileage: 302 km

Road race distances to be achieved: 1x42 km, 2x21 km, 2x15 km

Highlight of the month: To qualify for the Comrades marathon by running a marathon (42 km)



Month 11.  April

Goals:
 1. to run an Ultra marathon
 2. to recover and then to run the second of three standard marathons
 3. to average about 60 - 70 km per week

Total weekly mileage: 68 km, 62 km, 68 km, 63 km

Total Monthly mileage: 261 km

Road race distances to be achieved: 1x50 km, 1x42 km, 1x21 km, 1x15 km

Highlight of the month: To run an Ultra marathon (56 km or 50 km)



Month 12.  May

Goals:
    1. To continue with the taper by running approximately 15 - 20 % less each week
    2. To get to the start line of Comrades as injury free as possible.
    3. To line up on the day well rested so that you are looking forward to the big day with anticipation.

Total weekly mileage: 40 km, 13 km, 90 km, 0 km

Total Monthly mileage: 143 km

Road race distances to be achieved: 1x90 km, 1x 10 km

Highlight of the month: To run the Comrades marathon


Sadly this will be the last article I will be writing for this Comrades column, so I would like to wish all the runners who have been following my column over the years the best of luck with your training and for running next year's Comrades.

You are most welcome to write to me with queries about your training to gsobel@telkomsa.net or contact me via Facebook.

I would like to say a massive thank you to Supersport.com and especially Garry Taman, who have been a pleasure to work with since the very beginning in 2000.

All the best in running.

Gary Sobel


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